Do you have terrible fat folds on your belly and waist? Favorite jeans are hard to fasten now? No problem! The main thing is not to panic. Finally, a set of simple exercises for the waist, hips and abdomen for each day will help - 20 minutes is enough to complete, the level of your training is not important! All movements are basic - nothing harder than good old morning exercises. The complex is specially designed to get rid of wrinkles in the waist and abdomen. This complex is ideal combined with a calorie deficit!
Squats.
Squats are a basic element of any exercise program. Almost the whole body works, not just the buttocks, as many are used to thinking. Stand straight, without bending in the lower back, feet shoulder-width apart, heels firmly pressed to the floor. Hands on waist or shoulders. Squat without sudden movements parallel to the floor. At the same time, the knees form a right angle and do not go further than the feet, the back remains straight. It is recommended to perform 3-4 sets, 10-15 repetitions each. Better with weights.
Bicycle.
Everyone knows how to make a classic bike. Many people have simply forgotten or underestimated this. In fact, this exercise is also very effective. Lie down on the mat and start pedaling thoughtfully. The neck is not tightened during movement. Perform the movement for 2 to 5 minutes without removing. The press should burn! For beginners, one approach in the indicated 2 - 5 minutes is enough. Advanced can do the exercise 2-3 times.
Twisting.
Lie on your back, arms behind your head, bent at the elbows, neck relaxed. Bend your knees and place your feet on the mat. Now alternately stretch the left elbow to the right knee and vice versa, in the opposite direction. Do 15 reps for each knee. Follow 2 - 4 sets.
Scissors.
Lie on the mat with your hands behind your head or next to your torso. Lift your legs (right angle to the floor) and start the movement by crossing your legs from side to side, not too wide. Tension should be felt in the abdominal muscles. Perform the exercise for about a minute, repeat 3-5 times. Beginners keep their feet at right angles, and advanced feet 60, 30 or 10 degrees from the floor. Swings can be performed both horizontally and vertically, the main thing is not to touch the floor.
Lifting the legs with a load.
Lie on a mat with your neck relaxed, your hands under your head, your lower back firmly pressed to the floor. Place special weights on your legs or pinch an object, such as a pillow or ball, between your lower limbs. Perform 10 to 15 movements. The number of approaches is from 3 to 5. For advanced, the weight should be the maximum possible for this number of repetitions.
We also recommend standing in a board.
- Do waist and hip exercises in a well-ventilated area, preferably in the morning, but not immediately after breakfast. Exercise before meals or one hour after meals. The complex is ideal for a home.
- Prepare in advance a comfortable rubber mat for your height and equipment (weights, balls, dumbbells). Take a bottle of water.
- If you exercise at home, sportswear is not necessary, but clothing should still be comfortable.
- When performing a squat, keep your back straight, strong. All other exercises are performed lying down - the lower back is pressed against the floor. The load should be felt by the abdominal muscles, not the back!
- Do each exercise on a certain number of repetitions, ideally while the abs are burning unbearably.
- Work without sudden movements, comfortable pace and amplitude, breathe regularly.
- Before and after, a basic short stretch is recommended.
- When doing exercises for the waist and hips at home, without a trainer, be careful with yourself. If you feel discomfort or pain, stop immediately!
And of course, don’t forget to eat right! A well-chosen diet - 80 percent success.
I hope you enjoyed this article and found it useful. Don’t put off self-improvement for tomorrow, and take care of yourself today. With proper perseverance, in just a month you will see pleasant results. I wish you success and be beautiful.